Lifting Day!
A. back squats
4 x 4 reps @ 80%
2 x 10 reps @ 70%
rest as needed

B. 3 sets
single leg RDLs x 15 each side
banded pallof press x 30 seconds each side

C. KB core set
2-3 sets 8-10 reps each side
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1. Turkish Sit Up
2. Straddle Turkish Sit Up
3. KB Deadbug
4. Tall Kneeling Hip to Halo
5. Pike Lift Over